Patrick_Hockstetter
Banned
Full body workouts are best. If you are matural you must hit your muscles 3 times per week .
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Please help me put together a proper gym routine...
- Thread starter Random Hero
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Full body workouts are best. If you are matural you must hit your muscles 3 times per week .
You could also check out something like PPL. I cannot do 6 days a week as it should be but I stick to 3 days a week and add a 4th of general activity like hiking or I go do a trail run or something like that. Has worked wonders for me.
BradleyKZN
Expert Member
Why Mcdonald's of all the fast foods you can get? I would have thought KFC would be the best
If you just eat the chicken, it is at least a high protein food. Relative to McDonalds that is, which gives you like 100g of "beef" in a burger.
What kind of pills?
matural?
What's the rule for unnatural?
awesome. that guy speaks like a human, cutting through the bull****.
definitely going to give this a go. gives me motivation to get up a bit earlier and go before work.
trying to get access or even share the power rack between 6pm and 8pm is a nightmare
Random Hero
Expert Member
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Flip man! I am starting to get real hungry at work. is it not possible to eat bread, like low GI or seeded health bread? and not worry about getting fat?
The_Mowgs
Honorary Master
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Increase your portions or snack on nuts
Patrick_Hockstetter
Banned
You're trying to put on weight and not weigh 66kg anymore, right? Did you see any of the 7509337 posts we have already posted in your 15 other threads about this topic where we gave you meal ideas? (I even gave you a full daily meal plan to try)
I'll ask this again. Are you slightly slow or do you only take advice when it matches what you want to hear?
Bobbin
Honorary Master
OP seems quite underweight in my view which is going to make this an interesting challenge. I'm no expert but other than contributing to your workout plan and diet (Which has already been tackled), the only thing I haven't seen emphasized, unless I missed it, is your effort in terms of your goal.
I would not stick to those reps indicated in your plan all the time. Baring in mind when you target X number of reps, it must be as close to max effort as possible. i.e. 8 - 12 reps means once you reach 12 you can hardly do another without rest. With that in mind, there seems to be a general consensus on the number of reps/rest ratio in terms of endurance vs hypertrophy vs strength training. And if I were you, I'd search for a balance in there somewhere. Don't do hypertrophy for 3 months for instance and then simply continue as such. Without focusing on strength thereafter you may quickly reach a plateau after those "beginner gains".
Change the focus (Endurance, strength, hypertrophy) every so often in order to reach the next step. Your long term goal surely can't be reached by focusing on one area only. However you also cannot focus on all 3 at once if that makes sense. Set a weight or other achievable target to help you realize this and shift gears every so often. Then ultimately when you're at your ideal body weight focus on core and HIIT a lot, along with a lower carb diet, to help cut that stomach. I would however consider keeping the carbs up during strength training in particular.
Supplementation in my view is good to aid recovery once you're consistently going more than 3 x a week and after your body adjusts.
The above may be heavily critiqued, just my 2 layman cents.
I would not stick to those reps indicated in your plan all the time. Baring in mind when you target X number of reps, it must be as close to max effort as possible. i.e. 8 - 12 reps means once you reach 12 you can hardly do another without rest. With that in mind, there seems to be a general consensus on the number of reps/rest ratio in terms of endurance vs hypertrophy vs strength training. And if I were you, I'd search for a balance in there somewhere. Don't do hypertrophy for 3 months for instance and then simply continue as such. Without focusing on strength thereafter you may quickly reach a plateau after those "beginner gains".
Change the focus (Endurance, strength, hypertrophy) every so often in order to reach the next step. Your long term goal surely can't be reached by focusing on one area only. However you also cannot focus on all 3 at once if that makes sense. Set a weight or other achievable target to help you realize this and shift gears every so often. Then ultimately when you're at your ideal body weight focus on core and HIIT a lot, along with a lower carb diet, to help cut that stomach. I would however consider keeping the carbs up during strength training in particular.
Supplementation in my view is good to aid recovery once you're consistently going more than 3 x a week and after your body adjusts.
The above may be heavily critiqued, just my 2 layman cents.
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Bobbin
Honorary Master
With respect to OP and not enough time, from another thread...
Sure, it can be difficult and I wouldn't be so harsh on this point. Especially if you're balancing family/friends or a demanding partner, another downtime hobby and other commitments outside of work. Also, until you've been going to gym regularly and your body starts craving the endorphin hit (If that's a thing) to the point you actually yearn for gym (It happens) - It is going to suck for the first few months.
Some optional tips:
1. Block your calendar for gym time, at least 2 hours a day to allow for travel/traffic/stretch as well. No phone calls, no appointments, enables you to plan around it and provide a block to others stealing your time.
2. Find your motivation to cook in line with your current goal, and do it often enough so it becomes routine and doesn't take you very long or requires so much focus anymore. I regularly race against a timer with a reward/penalty to keep it interesting/stressful
3. Find a gym partner or group if solo isn't your thing. Further helps with motivation. Else, make a playlist and compound your gym time with this entertainment to look forward to (A new album, a new podcast, some heavy metal to get angry... whatever you want)
4. Track your progress. Get a Heartrate monitor or something like that if you can. It really does help if you don't want gap days in your feedback. I use MyZone which is a group thing with challenges. Start a progress blog or youtube channel if that's your thing lol.
5. Encourage others, like I am doing here. Makes you think why the F you stopped doing something and go back to doing it
Eventually, with the occasional relapse, it should get much easier.
Sure, it can be difficult and I wouldn't be so harsh on this point. Especially if you're balancing family/friends or a demanding partner, another downtime hobby and other commitments outside of work. Also, until you've been going to gym regularly and your body starts craving the endorphin hit (If that's a thing) to the point you actually yearn for gym (It happens) - It is going to suck for the first few months.
Some optional tips:
1. Block your calendar for gym time, at least 2 hours a day to allow for travel/traffic/stretch as well. No phone calls, no appointments, enables you to plan around it and provide a block to others stealing your time.
2. Find your motivation to cook in line with your current goal, and do it often enough so it becomes routine and doesn't take you very long or requires so much focus anymore. I regularly race against a timer with a reward/penalty to keep it interesting/stressful
3. Find a gym partner or group if solo isn't your thing. Further helps with motivation. Else, make a playlist and compound your gym time with this entertainment to look forward to (A new album, a new podcast, some heavy metal to get angry... whatever you want)
4. Track your progress. Get a Heartrate monitor or something like that if you can. It really does help if you don't want gap days in your feedback. I use MyZone which is a group thing with challenges. Start a progress blog or youtube channel if that's your thing lol.
5. Encourage others, like I am doing here. Makes you think why the F you stopped doing something and go back to doing it
Eventually, with the occasional relapse, it should get much easier.
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You are worried about getting fat? I think you could use some fat imo. You are way too light. If you are hungry, you are still eating too little.
Think you should start following the advise here before you come looking for alternative advise. Eedubz has given you everything you need. Eat according to the macros suggested, track, measure and then adjust (if you are losing or maintaining, eat more). Until you are doing that you are wasting our time, and we are wasting ours on trying to help you.
Fro
Senior Member
Both! Definitely both. Anyone that's read through some of his other threads would agree.